April 24, 2018 Metcon: (For time) 500m Row then, 3 Rounds of: 15 Box Jumps (24″/20″) 15 Handstand Push ups 15 Toes-to-Bar then, 500m Row Core/Midline: Tabata: Star Sit ups during the :20 Low Plank Hold during the :10Read More

April 23, 2018 Strength: Squat Cleans 3 sets of: 3 Squat Cleans @ 70% 2 Squat Cleans @ 80% 1 Squat Clean @ 90% *Complete the 3-2-1 at the above %’s, then start back over at 3 for sets #2 and 3.  These Do Not have to be Touch and Go. You can drop and...Read More

April 22, 2018 Rest Day. Stay tuned to Facebook for Open Gym time.Read More

April 21, 2018 Partner WOD Teams of 2, complete the following for time: 30 Strict Press (115/75) 60 Pull ups 30 Push Press (145/100) 40 Chest-to-Bar Pull ups 30 Push Jerk (185/125) 20 Bar Muscle ups Rest 3:00, then: 100 Calorie Row *Partition reps as needed between partners. Skill/Accessory: 10 minutes – practice rounds of: 30-50...Read More

April 20, 2018 Strength: Snatch Complex 2 Hang Power Snatch + 2 Overhead Squats *20 minutes build to Heaviest Complex. Metcon: 7 minute AMRAP Wall Balls w/ EMOM of: 3 Clean & Jerks (135/95)Read More

April 19, 2018 Metcon: Every 3:00 x 5 Rounds: 300/250m Row 9 Thrusters (95/65) Core/Midline:  Not for time: 35 GHD Sit ups (50 Abmat Sit ups) 1:00 Ring Support (Knees at 90*) 35 GHD Sit upsRead More

April 18, 2018 Strength: Front Squat + Jerk In 6 sets, build to a heavy complex of: 2 Front Squats + 1 Jerk Metcon: Hero WOD “Rankel” 20 minute AMRAP 6 Deadlifts (225/155) 7 Burpee Pull ups 10 Kettlebell Swings (70/53) 200m Run COMPETITIVE CROSSFIT CLASS – 5:30pm 7 minute AMRAP 200ft Sprint Kettlebell Swing...Read More